Monday, October 03, 2016

Post Mogadishu Mile... feeling rough.

Monday - Followed warmup.
Snatch (Snatch Waves 2,2,1  0-20min) - went lighter
Minute 1 – 2 Squat Snatches @ 74% - 115
Minute 2 – 2 Squat Snatches @ 77% - 120
Minute 3 – 1 Squat Snatch @ 80% - 125
Minute 4 – Rest
Minute 5 – 2 Squat Snatches @ 77% - 120
Minute 6 – 2 Squat Snatches @ 80% - 125
Minute 7 – 1 Squat Snatch @ 83% - 130
Minute 8 – Rest
Minute 9 – 2 Squat Snatches @ 80% - 125
Minute 10 – 2 Squat Snatches @ 83% - 130
Minute 11 – 1 Squat Snatch @ 86% - 135 + 1 @ 140#.
Minutes 12-14 – Rest, and preparation for the following portion (Snatch Grip Accessory).
Minute 14:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%) - all at 120#
Minute 15:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 17:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 18:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 20:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
rest and prepare for 5:00 for gymnastics pulling, starting on the 25:00.
5 Sets for Max Reps – 25 Secs On / 35 Secs Off
Level 1 – Ring Muscle-Ups
Level 2 – Chest to Bar Pull-Ups - 5x4. felt a little better than last week.
Level 3 – Chin Over Pull-Ups
WOD - “Everest”
21 Power Snatches
21 Pull-Ups
15 Overhead Squats
15 Chest to Bar Pull-Ups
9 Squat Snatches
9 Bar Muscle-Ups
95# - Felt fine through all movements until BMU... These were not going great. Failed 2 (5 and 6), then got back on track. Did an extra 2 , started feeling better using hips more.
ROW CONDITIONING
Minute 1 – 50 On / 10 Off - 19
Minute 2 – 40 On / 20 Off - 12
Minute 3 – 30 On / 30 Off - 10
Minute 4 – 20 On / 40 Off - 8
Minute 5 – 10 On / 50 Off -
Minute 6 – 20 On / 40 Off - 9
Minute 7 – 30 On / 30 Off - 12
Minute 8 – 40 On / 20 Off - 15
Minute 9 – 50 On / 10 Off - 16
Messed up and didn't get calories, only meter.

Cryo. 100 situps

Tuesday - Followed warmup. (30 situps)
Front Squat (6 – 4 – 2 – 1 – 2 – 4 – 6)
Each set is done “On the 90 Second”
On the 0:00 – 6 Reps @ 75% - 190
On the 1:30 – 4 Reps @ 81% - 205
On the 3:00 – 2 Reps @ 87% - 220
On the 4:30 – 1 Rep @ 93% - 235
On the 6:00 – 2 Reps @ 87% - 220
On the 7:30 – 4 Reps @ 81% - 205
On the 9:00 – 6 Reps @ 75% - 190
Rest until the 14:00
Power Clean (3x 6x1)
14:00 – 16:00 – Every 20 Seconds x 6: 1 Power Clean (70%)
16:00 – 17:00 – Rest
17:00 – 21:00 – Every 40 Seconds x 6: 1 Power Clean (75%)
21:00 – 22:00 – Rest
22:00 – 28:00 – Every 60 Seconds x 6: 1 Power Clean (80%)
Following, rest until the 35:00 - screwed up and did all of these on 20sec
WOD
“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls 20#
Time remaining, AMRAP:
12 Deadlifts 185#
12 Barbell Facing Burpees
1 round + 17 - wb 20,10,10,10 dl unbroken
Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls 20#
Time remaining, AMRAP:
9 Deadlifts 225#
9 Barbell Facing Burpees
2 + 3 - wb 20,10,5 dl unbroken
Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls 20#
Time remaining, AMRAP:
6 Deadlifts 275#
6 Barbell Facing Burpees
2+3 - wb 15,5 - dl singles, slow rough, thumb was killing
Cryo, mow, 100 situps

Wednesday - Coach 5,6. 2 min row, mini warmup, barbell warmup
1 Pausing Split Jerk + 1 Split Jerk - Every 2:00 x 5 Rounds:
Set #1, on the 0:00 – 70% - 140
Set #2, on the 2:00 – 75% - 150
Set #3, on the 4:00 – 80% - 160
Set #4, on the 6:00 – 85% - 170
Set #5, on the 8:00 – 85-90% - 180# - actually felt better as it went
5 Push Presses - Every 2:00 x 4 Rounds:
Set #1, on the 10:00 – 60% - 100
Set #2, on the 12:00 – 60%+ - 110
Set #3, on the 14:00 – 60%+ - 120
Set #4, on the 16:00 – 60%+ - 135 - attempted 140 got 2, then 2 @ 135, then reset and got 5@135#
WOD - "JUMP CITY"
1 Round:
800 Meter Row
80 Double-Unders
21 Hang Power Cleans 115#
Directly into 2 Rounds:
400 Meter Row
40 Double-Unders
15 Hang Power Cleans 115#
Directly into 3 Rounds:
200 Meter Row
20 Double-Unders
9 Hang Power Cleans 115#
21:35 - forearms and grip were gone, had to drop cleans too many times, 6,6,6,3. 6,6,3, 5,4. last round 6,2.... bah
110 situps

Thursday - Coach 6,7. Mobility then after class
3 Rounds:
20 Second L-Sit on Parallettes (10 - 20 sec)
20 Weighted AbMat Sit-Ups 20#db
10 db curls 30#
30 Hip Extensions
30 second HS Hold on wall
Cryo
40 more situps

Friday - Coach 5,6. Rushed warmup, 3min row + quick barbell
“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24″/20″)
30/20 Calorie Row
30 Toes to Bar
1 round + 105 reps. Thrusters were a mental fuck, did 3x10 first round and 10,10,7,3 on second. Box jumps were slow but steady, started to cramp right side back on second round. Row was pretty crappy, just no drive missed a cal every 3 pulls. TTB started ok, did 4x5, 2x4+2. Second round just did singles from start...
Snatch Grip Sots Press - 7x3 - pvc, pvc+5, bar, 65, 75, 85#.
Snatch Balance 7x3 - 85, 95, 115, 125, 135, 145
Muscle Snatch - 5x3 - 3x3@85#, 2x3@95# last rep fail.
3 Rounds:
Minute 1 – Max Strict Pull-Ups - 16, 13, 12
Minute 2 – Max Kipping Handstand Pushups - 12, 10, 11
Minute 3 – Rest
Cryo - sternum feeling stuck, feels like needs to pop. 100 situps

Saturday - Sternum on fire, painful to move. Slow slow warmup
Every 90 Seconds x 5 Sets:
Clean Pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk
On the 0:00 – Set #1 @ 50% - 105#
On the 1:30 – Set #2 @ 55% - 115#
On the 3:00 – Set #3 @ 60% - 125#
On the 4:30 – Set #4 @ 60% - 125#
On the 6:00 – Set #5 @ 60% - 125#
Clean and Jerk (EMOMx10 1 C&J) - 145x2, 155x3, 165x3, 175x1, 185x1. Had a couple that really felt good, stayed in heels big into hips, and jerk was spot on.
Front Squat (EMOMx12 Odd-4 FS, Even-8 BS) - 160#. The quads were lit! Stiff walking....
3 Supersets:
10 Dumbbell Strict Presses - 30#
Max Effort Strict Ring Dips 6,7,5
Rest 1:00 between rounds
3 Supersets:
10 Dumbbell Bent Over Rows (using bench or box) 30#db
30 Band Pull-Aparts
Rest 1:00 between rounds

100 Sit ups. Cryo
Wine and Beer Festival, saw a great band Platinum Rock Legends. Excellent show!

Sunday - Feeling pretty rough. Easy day, 120 situps, soccer match, meal prep

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